Types of exercise for Physical fitness
Define exercise:
The organized shape of physical activities or movement is called exercise.
Define Physical fitness:
The ability to perform more in the cost of less energy is called
physical fitness.
(Types of Exercises)
1.Endurance 2.Strength
3.Balance
4.Flexibility
Most people tend to focus on one type of exercise or activity and think
they’re doing enough. Research has shown that it’s important to get all four
types of exercise: endurance, strength, balance, and flexibility. Each one has
different benefits. Doing on
1)Endurance
Endurance activities, often referred to as aerobic, increase your breathing
and heart rates. These activities help keep you healthy, improve your fitness,
and help you perform the tasks you need to do every day. Endurance exercises
improve the health of your heart, lungs, and circulatory system. They also can
delay or prevent many diseases that are common in older adults such as
diabetes, colon and breast cancers, heart disease, and others. Physical
activities that build endurance include:
a. Brisk walking or jogging
b. Yard work (mowing, raking)
c. Dancing
d. Swimming
e. Biking
f. Climbing stairs or hills
2)Strength
Your muscular
strength can make a big difference. Strong muscles help you stay independent
and make everyday activities feel easier, like getting up from a chair,
climbing stairs, and carrying groceries. Keeping your muscles strong can help
with your balance and prevent falls and fall-related injuries. You are less
likely to fall when your leg and hip muscles are strong. Some people call using
weight to improve your muscle strength “strength training or resistance
training.
Strength training
(also known as resistance exercise) increases muscle strength by making muscles
work against a weight or force. Resistance exercise is considered a form of
anaerobic exercise.[1]
a.
Lifting weights
b. Carrying
groceries
c. Gripping a tennis
ball
d. Overhead arm curl
e. Arm curls
f. Wall push-ups
g. Lifting your body
weight
h. Using a
resistance band
3) Balance
Balance exercises
help prevent falls, a common problem in older adults that can have serious
consequences. Many lower-body strength exercises also will improve your
balance. Balance exercises include:
Tai Chi, a
"moving meditation" that involves shifting the body slowly, gently,
and precisely, while breathing deeply.
Standing on one
foot.
The heel-to-toe
walk.
The balance walk.
Standing from a
seated position.
4)Flexibility
Stretching can
improve your flexibility. Moving more freely will make it easier for you to
reach down to tie your shoes or look over your shoulder when you back your car
out of the driveway. Flexibility exercises include:
a. The back stretch
exercise
b. The inner thigh
stretch
c. The ankle stretch
d. The back of leg
stretch
It is the basic
component of physical fitness. Flexibility is the range of motion of joints or
a sequence of joints. For example :Gymnastic events.
Safety Tips for All
exercises:
I.
Do a little light
activity, such as easy walking, before and after your endurance activities to
warm up and cool down.
II.
Listen to your body:
endurance activities should not cause dizziness, chest pain or pressure, or a
feeling like heartburn.
III.Be sure to drink liquids when doing any activity that makes you sweat. If
your doctor has told you to limit your fluids, be sure to check before
increasing the amount of fluid you drink while exercising.
IV.If you are going to
be exercising outdoors, be aware of your surroundings.
V.
Dress in layers so
you can add or remove clothes as needed for hot and cold weather.
VI.To prevent injuries,
use safety equipment, such as a helmet when bicycling.Don’t hold your breath
during strength exercises and breathe regularly.
VII.Breathe out as you lift or push, and breathe in as you relax.
VIII.Talk with your doctor if you are unsure about doing a particular exercise.
IX.Stretch when your
muscles are warmed up.
X.
Stretch after
endurance or strength exercises.
XI.Don’t stretch so far
that it hurts.Always remember to breathe normally while holding a stretch.
xii. Talk with your
doctor if you are unsure about a particular exercise.
